Ginataang Tilapia sa Sugpo at Petchay


Kapag week end,ang hirap mag isip ng kakaining masustansiya at masarap. Kaya I'm here to give you tips sa pagluto ng Ginataang Tilapia at Sugpo sa Petchay.

Ingredients:

Big Tilapia (St. Peter Fish) – Cut into 2

½ Kg Sugpo (Prawn)

Petchay (Pak Choi)

Onion – Slice

Ginger – Slice

Garlic – Slice

Vinegar (suka) 5 spoon

2 Pcs. Green Chili (Pangsigang na Sili)

Coconut Milk – 1 Cup

Paraan ng Pagluto:

Clean Tilapia and Prawn

Paksiwin ang Tilapia sa suka kasama ang sili, bawang, luya at sibuyas. Lagyan ng 1 cup water at suka.

Patuyuin ng kaunti ang sabaw saka ilagay sa ibabaw ang petchay at sugpo for 5 minutes.

Ibuhos ang gata at timplahan ng asin at paminta ayon sa iyong panlasa.

Hantayin ng 3 minuto para maluto lahat ng sahog.

CLIQUER’s NOTE:

Each 100 g fresh edible portion contains: Petchay

Nutrient	Amount
Water	93.0g
Protein	1.7g
Fat	0.2g
Carbohydrates	3.1g
Fiber	0.7g
Ash	0.8g
B-Carotene	2.3g
Vitamin C	53.0g
Calcium	102.0mg
Phosphorous	46.0mg
Iron	2.6mg
Energy Value	86.0kJ

Tilapia, also known as St. Peter's fish and Hawaiian sun fish, is a low-fat, sweet, white fish. Avoid buying farmed tilapia from China or Taiwan, where environmental pollution may threaten food safety

Calorie Breakdown

A 100-g serving of tilapia cooked with dry heat contains 128 calories, 26.15 g of protein, 2.65 g of fat,  56 mg of sodium, 57 mg of cholesterol and no sugar, carbohydrate or fiber. Just over 35 percent of the total fat content is saturated fat, and tilapia contains a relatively small amount of heart-healthy omega-3 fatty acids compared to other fish. Tilapia does contain a significant amount of omega-6 fatty acids, which are associated with increased risk of heart disease.

Read more: http://www.livestrong.com/article/304899-calories-fat-grams-in-tilapia/#ixzz19gb7GtJa

Calories	93	Sodium	0 mg
Total Fat	1 g	Potassium	0 mg
Saturated	0 g	Total Carbs	1 g
Polyunsaturated	0 g	Dietary Fiber	0 g
Monounsaturated	0 g	Sugars	0 g
Trans	0 g	Protein	20 g
Cholesterol	0 mg
Vitamin A	0%	Calcium	0%
Vitamin C	0%	Iron	0%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Bottom of Form

Enjoy your Meal!

Nutrient

Amount

Water

93.0g

Protein

1.7g

Fat

0.2g

Carbohydrates

3.1g

Fiber

0.7g

Ash

0.8g

B-Carotene

2.3g

Vitamin C

53.0g

Calcium

102.0mg

Phosphorous

46.0mg

Iron

2.6mg

Energy Value

86.0kJ

Calories

93

Sodium

0 mg

Total Fat

1 g

Potassium

0 mg

Saturated

0 g

Total Carbs

1 g

Polyunsaturated

0 g

Dietary Fiber

0 g

Monounsaturated

0 g

Sugars

0 g

Trans

0 g

Protein

20 g

Cholesterol

0 mg

Vitamin A

0%

Calcium

0%

Vitamin C

0%

Iron

0%

2011

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A PRAYER
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